In the world of health and wellness, gut health, detoxing, weight loss, and immunity are typically the most discussed topics. You may also hear about hormone balance, inflammation reduction, and natural detoxification. What doesn’t receive a lot of attention is lymphatic health. Perhaps you have heard of lymphatic massage, but there is more to detoxing the lymphatic system than a simple massage. This article covers how you can support the often neglected lymphatic system. 

What Does The Lymphatic System Do?

On average, there is about three times more lymphatic fluid than blood in the body. The system constantly works to carry immune cells, nutrients, and waste products through hundreds of lymph nodes. The lymphatic system does not have a pump, so lymphatic fluid only moves if you move. Lymphatic fluid contains white blood cells that fight infection, in addition to proteins and waste products that have to be eliminated. 

As lymph passes through the nodes, it filters in order for the body to remove toxins, debris, and damaged cells. That is one of the primary ways that the body keeps inflammation under control. That means that your immune system works better and the body can recover more quickly when lymph is flowing. When the system slows down, you can experience brain fog, fatigue, swelling, and puffiness. That’s why supporting lymphatic flow is a great way to help the body stay as healthy as possible. 

Why Does Lymphatic Fluid Get Stuck?

Present day sedentary life is not kind to the lymphatic system. Lack of movement from long hours of sitting means that your muscles are not squeezing lymph vessels like they should. Even being a little dehydrated can make lymphatic fluid thicker and more difficult to move. Other common things that cause lymphatic fluid to get stuck include:

• Chronic stress, which alters breathing patterns and blood flow
• Daily exposure to environmental toxins
• Tight clothing that compresses vessels
• Poor sleep, which reduces drainage at night

These things slowly build up over time and can make it harder for lymphatic fluid to flow freely. Continue reading to learn about everyday habits that can keep lymph flowing.

Rebounding And Inversions

Rebounding is a low-impact exercise that involves jumping on a small trampoline, also called a rebounder. It is especially helpful for lymphatic flow because the up-and-down movement works like a pump for your entire system. A few minutes of light bouncing can make a big difference. If you do not have a rebounder, lie flat on the floor with your legs resting up against the wall. That encourages fluid from the lower legs to drain back towards your core. 

Contrast Therapy

Although the Ice Man, Wim Hof, has been promoting cold plunging for years, contrast therapy is now a part of the lexicon. It is the act of alternating between hot and cold as a way to stimulate circulation and lymphatic fluid. The heat dilates blood vessels and the cold constricts them. Going back and forth between the two creates a pumping effect for lymphatic flow. You can sit in a sauna and then take a plunge in a cold bath. You can even end your hot shower with a minute of cold for some benefits. 

Lymphatic Massage And Dry Brushing

Gentle massage can help support lymphatic flow, but lymphatic massage is not the same as deep tissue massage. In fact, lymphatic massage is very light and it almost feels like the skin is being stretched. Begin at the collarbone area to help activate the system before working on other body parts. Dry brushing is another option that you can do yourself. Use a natural bristle brush and move in light strokes toward the heart. That helps stimulate circulation, supports lymphatic flow, and leaves the skin feeling softer. 

Walking And Gentle Movement

Walking is the easiest way to encourage healthy lymphatic flow. The lymphatic system relies on muscle contractions and even a short walk involves a lot of muscle contractions. Break up long periods of sitting with a few minutes of movement. If you have a desk job, take a walk on your lunch break instead of watching a video on your phone. Other gentle activities that encourage lymphatic flow include yoga, Tai Chi, or stretching.

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There are many skin care products that promise to clear up your skin and keep it blemish-free. Seldom do these products keep their promise. In fact, many of them can cause dryness, skin irritation, or other skin complications that detract from the overall health of the skin. Instead, it is better to use more natural ingredients to make a skin care product that can help cleanse and nourish the skin. 

This homemade cinnamon and honey anti-acne mask uses powerful ingredients that can help reduce breakouts and improve overall skin health. It may seem weird or different to lather honey and cinnamon on your face, but these ingredients exhibit acne-fighting abilities. Researchers claim that the compounds in these ingredients may benefit overall skin health and combat breakouts. 

Honey’s Antimicrobial Properties

Honey exhibits natural antibacterial activity that helps inhibit the growth of acne-causing bacteria. The presence of bacteria on the skin can clog pores and lead to inflammation, which results in acne. Honey also acts as a humectant, which means that it helps the skin retain moisture. That enhanced hydration can help the skin from overproducing oil, which can lead to future breakouts. If you use honey regularly, it can also help minimize the appearance of acne scars, all while keeping the skin healthy. 

Cinnamon’s Anti-Inflammatory Properties

Cinnamon contains lots of antioxidant compounds and has anti-inflammatory properties that may help soothe irritated skin. That is particularly beneficial for people suffering from acne, as inflammation tends to worsen the condition. When you apply cinnamon topically, it can help increase blood circulation to the skin. The increase in circulation helps bring more nutrients to the skin’s surface, which helps promote clearer complexion. Some of the compounds in cinnamon also exhibit antimicrobial effects that can target multiple strains of bacteria that contribute to acne. 

Working Together

If you want to address acne, you have to tackle the root cause, which tends to be bacteria, inflammation, excess oil, or all of the above. Together, cinnamon and honey create a powerful anti-acne face mask. It is a very easy mask to prepare and you don’t have to worry about melting shea or cocoa butter in a double boiler. Mix one teaspoon of cinnamon and two tablespoons of honey until well-combined. Before you apply the mask, make sure to. That step helps the skin better absorb the cinnamon and honey. 

DIY Cinnamon And Honey Anti-Acne Mask

Ingredients:

• 1 teaspoon cinnamon
• 2 tablespoons raw honey

Instructions:

• In a small mixing bowl, add the cinnamon and honey and stir well to combine. The mixture should look like a uniform paste and should spread easily. 
• It is optional, but you can add a few drops of lemon juice for added exfoliation benefits. Just make sure the mixture isn’t too runny before you apply it. 
• Before applying the mask, wash your face and pat it dry. Use a clean brush or your fingers to spread the mask evenly on your face, ensuring you avoid the eye area. 
• Leave the mask on for 10 to 15 minutes before rinsing the mask off with lukewarm water. Once your face is clean, apply a hydrating moisturizer to help maintain moisture balance.

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Want higher testosterone, more energy, and better performance? It starts with what’s on your plate. The right foods can fuel hormone balance, improve circulation, and help you feel stronger every day. Eat smarter, live better.

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ED and Low Testosterone aren’t the same thing but many men confuse them. ED is about blood flow. Low T is about hormone imbalance. Both impact performance, energy, and confidence but they need different solutions. The Dherbs Male Cleanse supports circulation, testosterone, prostate health, and overall vitality, helping men feel their best naturally.

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ED pills? Temporary fix, risky side effects. The Dherbs Male Cleanse works differently cleansing your body, supporting testosterone, circulation, and prostate health for long-term vitality. Don’t mask the problem. Address the root cause naturally.

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Exercise is paramount when it comes to combatting erectile dysfunction. According to several studies, regular erectile dysfunction exercises help to get your blood pumping and improve endothelium function. Endothelium is the inner lining of blood vessels and endothelial cells release substances that control vascular relaxation and contraction.

The blood vessels in the penis are about one-third the size of those in the heart. If you experience erectile dysfunction because of vascular issues, it’s possible that you’re at risk for heart problems as well. Taking steps to keep your endothelium healthy may help you reduce the risk of erectile dysfunction. Being more physically active is necessary for optimal circulation, but there are also other exercises that encourage sexual health. Continue reading to learn more about them.

Kegel Exercises For Men

Kegel exercises are some of the most beneficial movements for erectile dysfunction. In order to fight the effects of ED, you must strengthen the muscles in your pelvic floor. Kegel exercises, when performed correctly, do that in an efficient way. For men, the goal is to strengthen the bulbocavernosus muscle. This muscle allows the penis to fill with blood during an erection, pump semen during ejaculation, and empty the urethra after urination. When you target this muscle, you should be able to experience longer-lasting erections and better penile function.

Ideally, you should practice Kegel exercises every day to experience noticeable improvements. You can practice Kegels anywhere and you can do them lying down, sitting, or standing. Should you have problems such as urinary incontinence or other bladder issues, Kegels may positively impact these areas of your health as well. 

How To Do Kegel Exercises For Men

Before you begin, it’s best to locate the bulbocavernosus muscle for your own knowledge. The easiest way to do this is by stopping your stream multiple times during urination. The muscle you use to do that is the one you want to target. Be sure that you aren’t clenching muscles in the stomach, buttocks, or legs when you engage in Kegels. Otherwise, you won’t experience the same results. 

To begin, lie down, sit down, or stand up. Engage the bulbocavernosus muscle and hold it for three seconds. Release and repeat three to five more times. Repeat this process at least three times per day for the best results. Once your muscle gets stronger, you can increase the time from three to five seconds. The ultimate goal is to hold it for longer periods of time, with the ultimate hold amounting to 10 seconds, five separate times, thrice daily. The more you strengthen the bulbocavernosus muscle, the better chances you have at improving your condition. 

Knee Fallouts

This is a Pilates movement that helps activate the right group of muscles and challenges you to maintain pelvic floor strength while moving. It’s a beginner exercise that focuses on small movements. To being the exercise, lie down with your knees bent, keeping the feet flat on the floor. Allow your arms to rest by your sides. Keeping the spine in a neutral position, exhale and squeeze the pelvic floor muscles and slowly lower one knee to the floor, as if it is a controlled fall to the outside. You should only lower it as far as you can while maintaining activation of the pelvic floor muscles. Keep the pelvic stable, inhale, and release the muscles as you bend the knee again. Repeat on the other side and complete four or five repetitions per side. The goal is to build up to 10 reps per side. 

Pelvic Curl

Yet another common exercise in Pilates, this helps to activate the pelvic floor just like knee fallouts. Begin in the same lying down position as the previous exercise. Keep the spine in a neutral position, allowing a small space between your middle back and the floor. Exhale and engage your pelvic floor muscles, tilting the pelvis up toward the belly button. Your back should be pressed flat against the floor while doing this. Slowly lift the buttocks and drive your heels into the floor to push up into a bridge position. Make sure to squeeze your buttocks the entire time, resting your weight on the shoulders. Take three breaths before lowering the buttocks and back down to the floor, vertebra by vertebra. Repeat three to four times and build up to 10 repetitions. 

Supine Foot Raises

This is an exercise that actually builds on the movements involved with knee fallouts. The goal for this exercise is small, controlled movements executed to perfection. Begin in the same lying down position as the two previous exercises. Exhale and engage your pelvic floor muscles, slowly lifting your right foot off the floor. Make sure that the pelvis and spine are stable and not wavering as you bring your right leg to a full extension. Inhale and then slowly lower your foot back to the ground. Alternate sides, repeating three to four times on each leg. 

Aerobic Exercise

In addition to exercising the pelvic floor muscles, it’s beneficial to engage in other types of exercise, especially aerobic exercise. According to one study, aerobic exercise may help improve symptoms of erectile dysfunction. Often times, ED results from blood flow problems to the penis. Diabetes, high cholesterol, vascular disease, and obesity affect blood flow and your ability to become erect. Incorporating aerobic exercise to your workout routine not only works to improve cardiovascular health, but may also lead to improvements in ED. A simple 30-minute walk, three to four times a week, may be enough to improve cardiovascular health. Other forms of aerobic exercise include:

• Rowing
• Boxing
• Spin classes
• Biking
• Skipping
• Rebounding
• Running

Keep in mind that it may take between four to six weeks to notice the effects of practicing these exercises. Don’t expect instantaneous results because, much like strength training, building muscle strength takes time. 

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Low energy? Low drive? Your testosterone might be the reason. Forget coffee! These 5 powerful drinks can help naturally boost testosterone, improve circulation, and restore vitality. Small daily choices = big results for your health, energy, and performance.

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So…you have decided to cleanse. First of all, we want to commend your decision to do so, as it is a great investment in your overall health. Think of cleansing like taking your car in for service. Sometimes, you just need to flush the systems and replenish it with new fluids so it can drive smoothly. That’s exactly how you want your body to run: smoothly. While eating right and drinking water may be on your mind, you may also be wondering how to workout during your cleanse. 

“Can I exercise while cleansing?” This is a question we receive quite a bit. We give a resounding “YES” to this question, but suggest that you listen to your body in this time of change. You are eating fewer calories and may not have the energy that you usually do. Listen to your body in order to exercise safely. Physical activity actually boosts the detoxification process, as it stimulates lymphatic flow, blood circulation, respiration, and promotes sweating. Additionally, it may improve digestion and the function of the kidneys, lungs, liver, and more. 

One thing to note about exercise is that it is not the leading role in your cleanse. The best workout routines to do while cleansing are ones that elevate your heart rate slightly and help you break a sweat. Be kind and gentle to the body as you transition into this new dietary pattern and you’ll reap the results without suffering. No matter if you are doing a 10-day or a 20-day cleanse, the following workouts can help promote detoxification and support cleansing efforts. 

Foam Rolling

Is this even an exercise? That is up for debate, but it is a form of myofascial release, which essentially releases the lymphatic fluid in your muscles. Foam rolling does more than just benefit your muscles! The connective tissue found throughout the entire body also receives the benefits that come from foam rolling. By releasing the tension in the tissue, you promote vitality within the fascia, which are small fibers responsible for giving muscles shape and tone. 

Light Cardiovascular Exercise

Aerobic exercise is a form of exercise that gets your heart going. The lungs take in oxygen for the body’s necessary detoxification processes. It’s important to understand that you have to keep your heart rate steady by maintaining intensity. That’s when you’ll experience the most benefits. Some examples of light cardio include walking, cycling, hiking, using an elliptical machine, or engaging in a few quick interval circuits. 

Dance

Yes, dance…as if nobody is watching. If you hate walking on the treadmill or cardio in general, you can amp up your heart rate by dancing. Pump up the jams, literally, and dance whether you are alone or hitting up the nearest Zumba class. In fact, Zumba is a top-notch cardiovascular workout! A detoxifying workout does not have to be conventional; rather, it can be a fun activity that feels good for your body. Zumba classes are usually very supportive and, more importantly, fun as can be!

Rebounding

This is a fun exercise that’ll take you back to the days of being a carefree child. Rebounding is a form of exercise that involves jumping on a small, springy trampoline (a rebounder). Due to its low-impact nature, it is a great cardiovascular exercise for older adults. The low-impact bouncing stimulates the lymphatic system, while also improving circulation and cardiovascular health. Some research suggests that it may even benefit bone density and reduce the appearance of cellulite.

Yoga

Could yoga be the quintessential detoxifying exercise? Some people think of yoga as glorified stretching, but it is a great way to improve flexibility and enhance core strength. Don’t worry about mastering 100 poses or grounding your flow. The point of yoga is to give frequently used muscles attention and love, and to build strength in small muscle fibers that don’t get a lot of love. By twisting, stretching, bending, and folding, you can help soothe the body into a lean, mean, detoxifying machine.

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Walking is one of the most underrated forms of exercise. Everyone can do it anywhere, any time. This form of exercise may not be as impactful as a full-body, high-intensity interval workout or long distance run, but walking does do surprising wonders for the body. Walking aims to improve cardiovascular health by strengthening the heart and improving circulation. Walking also benefits your mental health, releasing endorphins that boost your mood to improve the overall mental state. 

There is something to be said about getting out of the house or office to go for a walk. It’s like a release that frees your mind and body from the confines of home or work. Research confirms that changing scenery, especially if you can see nature, has positive effects on mental health. As far as from a physical standpoint, walking in the middle of the day can help reduce the risk of lower back and knee pain, particularly if you do it on a regular basis. 

It is very exciting to see more and more research emerging about the benefits of walking. Ideally, you should aim to get 150 to 300 minutes of moderate-intensity exercise each week, which basically means each walk can last 30 minutes. Aim for about 5,000 steps or more per day. If you regularly hit that mark, consider the following tips to make your walk more effective. 

Try Interval Jogging Or Speed Walking

If you don’t want to engage in a full 30-minute jog, consider incorporating a faster pace at select times during your daily walk. Health experts suggest that doing interval-based training during your walk can improve cardiovascular health. You can walk for two minutes and then speed walk for 30 seconds to one minute. Continue alternating between walking and fast walking, or even light jogging, and you will notice the difference in how your body feels. You can increase the interval times as your body adjusts to the new walking regimen. 

Walk Along A Hilly Path

Sure, walking on flat ground is perfectly fine, especially if you have knee or foot issues. Walking downhill can help improve muscle strength in your lower extremities, in addition to reducing the stress on the cardiovascular system. If you don’t have hiking trails accessible to you, find a hilly neighborhood and you’ll be good to go. Interestingly enough, walking downhill puts less stress on your breathing and heart rate. Walking uphill, on the other hand, challenges the cardiovascular system and can benefit people with knee problems. No matter if you are going downhill or uphill, remain consistent with your routine so that your body can get used to walking in hilly areas. Lastly, don’t be afraid to return to a flatter path every now and again to make life easier on yourself. 

Maintain A Quick Walking Pace

Movement is better than no movement at all, but walking at a snail’s pace will not enhance your walk. Walking briskly counts toward your 150 minutes of moderately-intense aerobic activity that health experts recommend. It can be tricky to know your heart rate during your walk, but a great way to keep up the quick pace is by listening to upbeat music. Push yourself by listening to songs that are at least 100 beats per minute (BPM) and you will move with the music. You can search the web or streaming platforms for songs with that BPM. If that pace is a little too quick for you, you can slow down every other song to help maintain consistency. The last thing you want to do is stop walking!

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Have you been looking for an easy, natural way to nourish your hair, treat dandruff, and reduce itchiness on the scalp? Maybe you want to help prevent split ends or find a treatment that supplies the scalp with beneficial nutrients. Whatever your reason, this peppermint scalp treatment does all of that and more. In this article, we’ll explore how the ingredients in this treatment benefit the hair and scalp. 

Peppermint Essential Oil

Not only does peppermint essential oil have a refreshing aroma, but it also has a place in skin and hair care applications. Peppermint essential oil exhibits antimicrobial, analgesic, insecticidal, pesticidal, anti-inflammatory, and vasodilating properties. Some people have used it to counteract hair loss because it contains menthol. Menthol is a natural vasodilator that improves blood flow to the scalp. In most cases, hair loss occurs due to starved blood flow to hair follicles. By increasing circulation to the scalp, you could potentially improve hair growth. It may also strengthen strands and prevent split ends by hydrating and nourishing hair, which helps reduce breakage. 

Jojoba Oil

Due to its oily composition, jojoba oil can act as a natural moisturizer for hair, conditioning and protecting it against dryness and breakage. Because it can moisturize the scalp, it may act as a natural dandruff remedy. Additional evidence shows that Jojoba oil is a staple ingredient in many shampoos and conditioners. Its inclusion is for micro emulsion, which basically means that it assists in carrying the active ingredients of the product to where they need to go, i.e. the hair and scalp. The oil also has a reputation as a hair growth stimulant, but that is not backed by research. One study tested jojoba oil for hair growth and it was less effective than minoxidil and peppermint essential oil.

Coconut Oil

Used topically to hydrate the scalp, coconut oil may help prevent dandruff and promote hair growth. There is some evidence that the lauric acid in coconut oil may protect the hair against protein loss. Dyes, bleach, some shampoos, and various styling products can cause hair to become dull and fragile due to keratin loss. Lauric acid’s unique structure allows it to be absorbed into the hair shaft, which prevents moisture loss and encourages stronger hair. Additionally, some evidence indicates that coconut oil may help you manage a dry, itchy scalp. A small study found that applying coconut oil to the scalp had anti-fungal benefits. Researchers also noted that coconut oil may help combat scalp yeast infections and reduce scalp flaking. 

DIY Peppermint Scalp Treatment

Ingredients:

• 2 tablespoons coconut oil
• 1 tablespoon jojoba oil
• 1 teaspoon castor oil
• 5 drops peppermint essential oil
• 3 drops tea tree oil

Instructions:

• Spoon the coconut oil into a small bowl and microwave for about 10 to 15 seconds to melt it. Once melted, mix in the jojoba oil and castor oil. 
• Stir in the peppermint essential oil and tea tree oil. These oils give the treatment a lovely aroma, but they also do wonders for reducing itchiness and dryness on the scalp. 
• Pour the mixture into a dropper bottle and use when ready. You can apply the oil mixture directly to the scalp, gently massaging it in circular motions for three to five minutes to increase the absorption and stimulate circulation. 
• Allow it to sit for at least 30 minutes, covering your hair with a shower cap or towel to protect the hair and scalp during the process. 
• Use a natural shampoo to wash the treatment out. Ideally, use this treatment once or twice per week to keep your scalp healthy and fabulous.  

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